A. 15 min of Skill Work
Skipping Skills
– Single-unders
– Single-under crossovers
– Backwards single-unders
– Double-unders
– Double-under crossovers
Handstand Skills
– Wall walk
– Wall walk + hand shifts
– HS hold – 1 foot on wall
– HS hold + hand shifts
– Free handstand hold
– PVC drill
– Partner fist drill
– Walking attempts
B. 2023 Individual Quarterfinals Test 2
12min AMRAP
- 8 DB snatches (15/22.5) Arm 1
- 8 Single-arm DB OH walking lunges Arm 1
- 8 DB snatches Arm 2
- 8 Single-arm DB OH walking lunges Arm 2
- 40 Single-under crossovers
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